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A program that really rocks

A 30,000-pound, 32-foot-tall rock mountain wall looms against one side of the Downtown Athletic Club. Strap yourself to a harness system, put on special shoes with pointy toes, and haul yourself to the top.

Such begins the club's rock-climbing wall workout. Beginners generally take to the left. The right side is more advanced, with fewer crevices and handholds on the lowest level. Both sides work on a rope and pulley system that climbers activate. To get down, you can climb backward or, more fun, bend your knees and kick away from the wall for a controlled free-fall onto an 8-inch thick rubber mat.

The center portion of the wall features a concave base that takes some strategizing to manuever. Here, you work with a partner/trainer who holds one end of the rope on the ground guiding you.

By workout's end, you're ready to take on Everest!

Health writer Howard Cohen visits and reviews pay-as-you-go fitness classes.

DEGREE OF DIFFICULTY

Ascending a steep rock wall is hard work. You call on your arm, leg and core strength to propel yourself upward -- or simply hang like Spider-Man on the face of a building.

Unlike the rock climbing walls you find at area malls with artificial steps, this one mimics a real rock surface with natural cracks and crevices.

FUN FACTOR

It's a blast. It's both a mental exercise -- you must strategize upon which toe- and hand-crack work best together -- and a physical test of strength and endurance. If you make it to the top you feel an infectious sense of accomplishment.

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